CrossFit

A: Partner WOD (Round for Round)

20:00 AMRAP
5 BMU
10 Cal Assault
5 Deadball to Shoulder 55/35kg
10 Deadball on Shoulder Lunges

RX+
DB 65/45kg

B: Clean Complex

1 Hang Squat Clean + 1 Push Jerk + 2 Reverse Front Rack Lunges + Split Jerk

Olympic Lifting

A: 1RM Power Clean

B: 1RM Back Squat

C: 4 x 3 BTN Push Jerk

Rest 2-3:00
*Target: 2.5-5kg increase per week

CrossFit Teens

A: 4 Rounds

4-6 Bench Press
4 x 4-6 Pendlay Row

B: 5 RFT

Partner WOD (Round for Round)
20:00 AMRAP
2 Wall walks
4 Deadball to Shoulder
6 Deadball on Shoulder Lunges
Cal Row

Age 12-13
DB Weight 25/15kg
Cals 5/4

Age 14-15
DB Weight 45/25kg
Cals 6/5

Age 16-17
DB Weight 55/35kg
Cals 8/6

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